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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

6.26.2010

The Plan. Pushing Limits. 5k race. Pictures!

I've been away the last week, actually two out of the last three I've been away from home working at a camp. It's been a lot of fun, but I'm glad to be at home. It's been fun to hang with my wife and get some much needed sleep (I slept until 11am today). I have included a before picture that I took some time late last year and also a picture that I took this past week at camp. I enjoy seeing the differences.

(before.)

I was hoping to come home and find that I had reached the 180s, but it has yet to happen. I knew a time would come that this would happen - that I'd reach a point where I'd need to change my routine in order continue with a healthy weight loss.

I've hit that point.

I have a really normal routine that works well. I eat at the same time each day (usually) and run about the same time as well. I'm going to change a few things up though. This is my plan to approach the dreaded plateau.

I don't believe in plateaus - only action.

I have used the mindset and lifestyle of moderation the entire time and have lost a total of 65 lbs. This seems to be the amount that I have held too. I remember in high school weighing 190 lbs and thinking that it was a healthy weight for me to be at. At the time - maybe that was right, but now that I am older and don't lift weights like I did then -- 190 is not ideal for me. Don't get me wrong, I am grateful that I've been able to hit this weight, but it's not my stopping point. My plan is to reach 170 lbs for me to be a lean, comfortable, solid machine.

As I said, I use moderation to be successful and I will not stop using that, but I will use a narrower gate on what is eaten and more moderation on what may be preventing the last 20 from falling. I won't lie, I allow sugar into my diet (and by 'diet' I mean my daily intake) in a few different forms. I put agave nectar in my coffee, I drink one 12 oz Sprite a day, and usually one other form throughout the day. It's worked and I don't feel deprived. I want to find that balance with smaller portions of the sugar - and so I will.


(now.)

Since our recent move, I've had a hard time with the running. I continue to run and enjoy the running, but find that since going full time at the church - I have had less time to run and more work. Go figure that I'd stop working two jobs and work only one that I'd have more work.

I am using the Hal Higdon's Half Marathon Training for Intermediate level. Why I chose the Intermediate level is because of all the running that I've done this year. It's average run is 3 miles and that's what I do for my easy runs...so that's why I chose that level. Tomorrow is suppose to be a 6 mile run, but I have a 5k to run so the 6m will not get done. I will attempt to work that in somehow throughout the next week.

Hal's program calls for strength training days - I plan to use the p90x during those days. To be honest, I miss doing the p90x on a daily basis so much that I just might modify Hal's program to fit more of that in it. I feel that when I was doing both the running, and the p90x regularly - I felt and did my best.

I have said all of that just to lay out a plan before you to keep me accountable. That's what this site is for right - to encourage and keep accountable.

My Plan for the Last Twenty.

- Cut out the 12 oz Sprite per day. (40 grams of sugar)
- Increase raw green veggies
- Modify Hal's running schedule to include more Strength Training
- Cut cheese (<--Ha. funny huh? - but really, I need to lower the amount of cheese I eat.) These are simple, doable, attainable goals that I will utilize in order to get rid of the last twenty. My mind is set. This is where positive reinforcement takes place. In our old house, I posted notes to myself in front of our treadmill (before outdoor running became my love) that said this.

"Discipline Pushes Limits" "I am the Machine"
"Set Your Mind"



This is where I am.

What is your motto? What do you tell yourself to keep yourself going?

14 comments:

Kyle Gershman said...

I'm sorry you weren't able to join me for the 10K in St. Louis a week ago.

Good luck on your 5K and full steam ahead on your 1/2 training!

One of my all time favorite quotations from one of my favorite movies..."Either Get Busy Living...or Get Busy Dying"

Patrick said...

Responsibility 199... Gotta Do It!!

Tara... said...

My motto is "you won't die doing (insert exercise)"

And of course WWOPD.

cmoursler said...

lol @ tara...optimus prime=ultimate machine.
Live deliberately...I had it tattooed on my chest.
I want to live it daily.
Great job on finding the new balance to get where you want to go.
You can do it.
And I think it's very cool that you work for God.

Meegan (redstar5) said...

My motto is "no excuses". I know its not original, but it keeps me going. When I'm running or almost dying in bootcamp and really want to stop I have two things on repeat: 1. You can do anything for 60 seconds. 2. You can do this. It may sound simple but its the stuff that works for me!

PS - I think you'll find a huge difference if you cut the cheese and add more raw veggies in your food plan!

seattlerunnergirl said...

My motto is actually two mottos, or two words if you want to get technical. DETERMINATION and LIVE. I relied for so long on willpower or motivation - emotions that are easily swayed. As a result, I didn't succeed in my weight loss goals, and I also didn't LIVE my life fully - I let it pass me by. So, no more on both counts. Now DETERMINATION is where I get my resolved, and LIVE is the word I use to keep pushing myself towards a healthier me.

-J.Darling said...

I talk to my fat. Seriously. I talk, out loud, to my too-jiggly parts. I can't tell you the amount of times I've told my butt "Enjoy it while you can because you WILL BE GONE! You won't always be there hips. Oh yeah. You know it.. You're getting a one-way ticket to Muscle land..." Hearing myself saying it and actually SAYING it helps reinforce my dedication.

RescuingLisa said...

Motto: "Eat to live - not the other way around!"

Staci Dombroski said...

I like the running with the P90X too :)

Missy said...

Great before and after pics!

My motto: You will not die. Just do it.

Yum Yucky said...

I like the way you think. Your confidence is awesome. And ya, I totally understand why you gotta cut the cheese. hehe.

Sayre said...

"You ARE a good person.. You ARE a strong person. You ARE a capable person. You can be a force of nature and start the change in your life now."

It's not just my motto for my fitness goals - it's the motto for my life and every aspect of it.

Kat said...

Great plan in place. I am doing a half in december and am probably going to do the Hal Higdon training too. I love your motto. I have a couple. I am a cmf (committed mf) and daily exercise is my key to freedom. Both help me to keep myself moving.

Stronger.Faster. said...

Ive been in the same place as you for awhile now. Trying to figure out how to cut these last ten pounds to get to my goal. So you have inspired me Seth! THANKS AND KEEP POSTING!